A.

8 sets:

1 front squat + 1 thruster

B.

For Time:

10 Bar Muscle Ups

10 thrusters (75/55)

20 CTB pull-ups

20 thrusters (75/55)

30 pull-ups

30 thrusters (75/55)

A. 

four sets:

6-8/arm single arm DB press

max reps ring row at tempo 

B. 

four sets

8-12 bent over DB rows  

30-60s ring plank or hands on on floor if rings is too advanced

C. 

12 min amrap:

6 TTB

6 hang power snatches (115/75)

9 STO (115/75)

A.

build to a heavy:

power clean + hang squat clean + front squat 

B.

For time:

20 power cleans (135/95)

50 wall ball shots

150 DUs

50wall ball shots

20 power cleans

A.

Tempo Back Squat 3-3-3-2-2-2

(go up in weight from Tuesday 4/3/18)

B.

every 3 mins for four rounds, each round for time: 

300m run

20 KBS

10 CTB (Rx+ 4 bar MUs)

A.

build to a heavy: halting clean deadlift + hang power clean

B.

12 min amrap:

30 burpees to 6” target

30 power cleans (95/65)

25 burpees to 6” target

25 power cleans (135/95)

20 burpees to 6” target

20 power cleans (185/135)

15 burpees to 6” target

amrap power cleans (225/155)

For time:

600m run

then,

four rounds:

4 muscle ups 

8 HSPUs

16 KBS

then,

400m run

then,

four rounds:

10 pull-ups

20 push ups

30 air squats

then,

600m run

A.

tempo back squat 3-3-3-3-3-3

B.

EMOM for 14 minutes:

odd mins: 4 power snatches (135/95) + max reps WBS

even mins: rest

score = total reps WBS

A.

8 sets:

2 push jerks + 1 split jerk

B.

2 rounds for time (18 min cap):

12 burpees

12 thrusters (115/75)

12 burpees

12 power snatch

12 burpees

12 push jerks

12 burpees

12 hang squat cleans

12 burpees

12 overhead squats

A.

deadlift 5-5-5-5

B.

2 times through:

3 min amrap

20 alt DB snatches (50/35)

10 box jumps

rest 2 mins 

3 min amrap 

20 DUs 

10 T2B 

rest 2 mins 

A.

split Jerk 2-2-1-1-1-1

B.

3 min amrap:

18 WBS

18 pull-ups

rest 2 mins

3 min amrap:

15 WBS

15 TTB

rest 2 mins

3 min amrap:

12 WBS

12 CTB pull-ups